There are a ton of benefits in exercise, especially if you make it your daily routine. But if you experience headache after exercise, then you should read this post more seriously.
Event though the sensation of dizziness will slowly disappear in next 2-3 hour ,in some cases it can last in longer time. In fact, it is not uncommon for this condition to cause a person to lose consciousness after exercising. So how come? Find out the answer in this article.
What causes headaches after exercise?
Basically, dizziness after exercise often occurs when doing high intensity exercise or lifting heavy weights. When you exert your body’s strength excessively, it may cause your heart to work too hard, reducing the blood supply to the brain. Well, this is root causes headache after exercise. Even so, there are various other factors that can cause you to feel dizzy after exercising, including:
Dehydration or lack of fluids is the most common cause of dizziness after exercise. That is a reason why you need to pay attention to your fluid intake before, during, and after exercise to reduce the risk of dehydration. The more fluids you drink, the more powerful and stamina your body will be to continue activities. How much water to drink depends on your needs. Basically, people who sweat more may need more fluids as well.
- Blood sugar drops drastic
If you feel dizzy, especially when exercising, this is a signal if your blood sugar levels drop suddenly. This condition usually triggers cold sweat, trembling, and weakness. One of the causes of lowering blood sugar levels is when you exercise on an empty stomach. So, to work on this, eat foods containing carbohydrates and protein about an hour before exercising. This will keep your body energized so that blood sugar levels are still well maintained.
- Low blood pressure
During exercise, the heart works harder and pumps more blood to the blood vessels. As a result, the blood vessels dilate to accommodate the excess blood. When you stop exercising, your heart starts beating normally, but the blood vessels take a little time to adjust. Well, this causes a drop in blood pressure which causes you to feel dizzy and headache.
Also is you recently head dialysis then it can be your answer, since dialyses process will make your blood tension low. You can read our full detail in this post, headache after dialysis
- The flow of oxygen to the brain is reduced
During exercise, the body needs more oxygen than usual. Bad breathing techniques that can also cause dizziness when exercising because the blood lacks oxygen levels. As a result, the flow of oxygen to the brain decreases and causes headaches. To overcome this condition, you must adapt your breathing technique to the type of exercise and your body’s abilities.
For example, while jogging, you can adjust your breath pattern to your footsteps. Where every four steps, you take a breath through your nose. Then, in the next four steps, exhale through your mouth. Get in the habit of inhaling through your nose and then exhaling more freely through your mouth.
If previously, you diagnosis with asthma then the problem can be bigger. You should check our post in here headache after asthma attack
What to do if you feel dizzy while exercising?
Usually headaches after exercise are not something to worry about, but if this condition disturb activities you can take this advice. So, in order to recover quickly, here’s how to deal with headaches after exercise.
How to deal with headaches after exercise
If you get headaches after exercise, it could be something is wrong with your body. Even so, there are quick ways to get rid of the headache after exercising.
- Drink lots of water
Usually, dizziness after exercise occurs due to dehydration. Dehydration occurs when your body loses more fluid than it needs. When you exercise you sweat a lot, this includes losing fluids. If you don’t drink a lot of water before exercising, you are very likely to become dehydrated.
A study reported by webmd.com that people who drank 4 glasses of water more than usual in a day, felt pain in the head less frequently for 2 weeks.
Therefore, always provide water when exercising. Make sure you are well hydrated by checking the color of your urine. If it is bright yellow this means you are drinking enough. Conversely, if it is dark yellow it means you are not getting enough fluids.
Additionally, you can add an isotonic drink to help cover your fluid needs. This is because isotonic drinks contain mineral salts and glucose which can balance the fluids in your body.
Exposure the sun in longer time can trigger headaches, even when you don’t exercise. So, if you feel that you have been exercising too long in the hot sun, you should stop immediately or move to a more shady place.
- Avoid to long under the sun
If it’s hot, bring a glass of water and a cool down using damp towel. Place it over your eyes and forehead for a few minutes. After that, try to take a warm shower to relax your muscles. If you don’t have enough time, you can use non-steroidal anti-inflammatory drugs such as ibuprofen to reduce your headache pain.
- Eat before and after exercise
Not eating before exercise can be the wrong decision. The reason is, during exercise, your blood sugar levels will be drained. If you don’t have a reserve of blood sugar from the previous food, then you will experience headaches after exercise.
Ideally, don’t eat too close with exercise schedule, so that your stomach doesn’t hurt when doing various movements. You can fill your stomach with highly nutritious foods about 1 hour before exercising. In that way, your body can digest the food that comes in first before being used for energy during exercise.
Then, if you have finished exercising, your blood sugar need to refilled. You can eat a variety of fruits as a stomach booster if you really don’t want to eat heavily after exercise.
- Perform a cooling movement after exercising
Headaches after exercise can also be caused by tense muscles in the body. This usually occurs when you not cooling down after exercising.
Just imagine that during exercise, all your body muscles are active and contracted. If you go through a cool down session, the muscles will tend to tighten and continue to contract.
If you got cramp, these muscles can even trigger headaches. Especially if the muscles that were cramped at that time were the muscles of the neck and shoulders. Therefore, it is very important to do cooling movements, so that the muscles will relax again.
- Take medicine
Apart from ibuprofen, you can also take naproxen or indometachin 30-60 minutes before exercising. Both are believed to be effective for dealing with headaches after exercise. However, the use of this drug must be monitored by doctor because it can cause stomach irritation.
When should I see a doctor?
If you have try the methods above, but the headaches are getting more frequent, then you should consult your doctor. This also applies when you do an exercise routine and suddenly feel dizzy after exercise. By consulting a doctor, you can find out what causes it and how to deal with it.
Headaches experienced after exercising can actually be treated easily. However, it always possible if you have certain medical conditions. Therefore, if the symptoms are getting more frequent and severe, it never hurts to visit a doctor.
Other Alternative, maybe you should try or chance your exercise if it’s too hard for your body. We found great post about picking right exercise with this condition in honorhealth.com